Software builder, group fitness instructor

RPM 76 Review

Here’s my quarterly RPM review post giving some details and thoughts about the 2017 Q4 release, RPM 76. I’ll start with my general thoughts for the release, and if you’re interested in a track-by-track breakdown, keep on reading.

General Thoughts

RPM 76 is the twenty-first full release of this program that I’ve coached.

As for the music, we have a mix of regulars and newcomers. The styles of tracks fit their respective slots well (e.g., drum and bass for Intervals), providing a good mixture of energies from each. An interesting discovery I made was that three of the tracks in this release are faster than the originals I found on YouTube or SoundCloud.

Each release brings its own challenges despite not having too many variables in the RPM format (e.g., position, resistance, pace). The highlight is the cardio peak training in the Speed Work track — fast 30-second races with four attacks that follow.

This quarter’s educational section focused on helping members shift from exercising because they need to, to exercising because they want to:

Give your members control; external pressure is you telling them to work hard, internal pressure is them choosing to work hard

“I need you to…” becomes “I’m going to __; who’s with me?”

“You have to…” becomes “Who’s got more?”

“I want you to…” becomes “Let’s…”

Use Smart Start to let them leave early

The masterclass has four presenters — Glen Ostergaard (Program Director), Brent Findlay (RPM trainer from New Zealand), Dee Tjoeng (RPM trainer from New Zealand), and Kristin Donnelly (RPM and BODYPUMP trainer from USA).

As Les Mills doesn’t seem to provide the release overview on their website, here’s what the program directors have to say:

The release brings simple coaching where we focus on delivering to the new participant. We have given a big focus on technique coaching and coaching the basics of Position, Resistance, and Pace. It’s often the information we take for granted that is the most important for a new rider. Asking ourselves: what does a new rider need to get a great ride, to feel successful and, more importantly, to want to come back?

As always, the inspiration behind these awesome RPM releases is the music — it’s always the music! Where it creates a journey of emotions, you are taken through a series of different feelings.

From the old-style Pop songs with great lyrics that you can hook into, to the new full deep electronic sounds, the songs really lift you and you can immerse yourself in them.

RPM 76 is a workout that’ll challenge you and your class, both regular participants and new. Make sure you provide options if they are needed, again helping those newer riders to feel successful and empowered.

Trivia: This has been the first time the cycles featured on the cover art are not Body Bikes. They appear to be the IGC IC7 bikes we had at my previous gym.

Intervals

In this release, this was the only track I had to just listen several times before I could get into it. When I first heard it, I thought to myself, “Of the thousands of songs they had to choose from, this is the one they chose?” The drum and bass style makes up for the other musical elements as a workout song.

Given the 80-second intervals, time cues are helpful to keep people motivated.

I appreciate the different choreography in Blocks 2 and 3 where the work starts on the seat with Racing; however, that breaks the Intervals pattern of “beat drop = Standing Attack”. (There were several times where I made that mistake while teaching.)

Point of difference:

Longer intervals overall, and longer periods before changing positions within the interval

The elephant in the room here is the tempo. I mention in my coaching that it’s fine if you can’t race that fast. As long as you’re in control and feel like you’re moving quickly for you, that’s better than risking injury or just sitting it out. Counting down until the recovery also can help riders know how long they’ll need to hang on.

Previous point considered, I’m pleasantly surprised I can actually maintain 150 rpm for each of the three races. The music really helps.

Blocks 2 and 3 are quite challenging. After 30 seconds of racing, there are four jumps off the seat. Cardio peak training indeed!

Note: The YouTube link to the music isn’t the exact version we use in RPM.

Structurally I can understand why Blocks 2 and 3 are separated — probably so that Block 3 becomes the standard pattern of recovery, Standing Climb, more gear, Power Climb, Standing Attack. However, both blocks could have been combined given there’s no reduction/recovery between the two.

I’ve enjoyed every Seven Lions track we’ve had in RPM, so I hope he doesn’t go out of rotation for a while.